I don’t have the typical 9-to-5 office rush—my kitchen is my workspace. But I know so many of you juggle work, home, kids, and a hundred other things every single day. Cooking three fresh meals can feel impossible. That’s where Indian meal prep comes in.
Even though I work from home, I still love meal prepping because it frees up my day for filming, or recipe creation. And if it helps me as a creator, I can only imagine how much of a lifesaver it can be for you—especially if you’re packing tiffins, rushing to meetings, or just want more breathing room during the week.
Why Meal Prep Works for Indian Kitchens
- Less stress: No “what’s for dinner?” panic at 8 PM.
- Time saver: Chop, cook, and prep once; enjoy all week.
- Healthier eating: Home food over quick takeout.
- Budget-friendly: Bulk cooking + fewer grocery runs.
A Weekly Indian Meal Prep Plan
Here’s a simple plan you can copy-paste into your life. It’s flexible—swap sabzis or dals depending on what your family likes.
Monday – Idli with coconut chutney for breakfast, dal tadka + jeera rice for lunch, vegetable pulao + raita for dinner.
Tuesday – Overnight oats (with cardamom + dates), aloo-methi sabzi + chapati, rasam + beans poriyal.
Wednesday – Veg upma, chana masala + rice, lemon rice + potato fry.
Thursday – Besan chilla stuffed with paneer for breakfast, palak dal + chapati for lunch and vegetable khichdi with papad for dinner
Friday– Rava idli with tomato chutney for breakfast, paneer butter masala + jeera rice for lunch and tamarind rice + onion pachadi for dinner
and by the weekend, a pulao or biryani that everyone can dig into.
What I Usually Prep in Advance
Breakfasts:
Keep dosa/idli batter ready, soak dals for chilla, or make overnight oats with jaggery and cardamom.
Lunches:
Cook a big batch of dal and rice. Dry sabzis like aloo-methi or bhindi fry are perfect for lunchboxes.
Dinners:
One-pot meals like khichdi, pulao, or rasam rice save so much time on weeknights.
Snacks:
Dry fruit laddoos, roasted chana, or even chutneys can be made in bulk and stored.
A Few Storage Tricks
- Cool food before storing—it lasts longer.
- Half-cook parathas and freeze with butter paper in between.
- Add a splash of water when reheating rice or dal.
- Keep chutneys in glass jars—they stay fresher.
My Tip for You
Even if you don’t meal prep everything, just planning two main meals ahead of time changes the whole week. Try making a dal and a chutney on Sunday—you’ll see how it instantly cuts down stress on busy mornings.
Meal prep isn’t about eating boring leftovers. It’s about making your kitchen work for you. Whether you’re in office meetings or at home with kids, these little steps will give you more time for the things you love.
FAQ
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Can I freeze Indian dals and curries?
Yes! Dals and most curries freeze beautifully. Just cool them completely, store in freezer-safe containers, and thaw overnight in the fridge before reheating. Add a splash of hot water while reheating to bring back the texture.
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How long does cooked Indian food last in the fridge?
Most cooked dals, sabzis, and rice last 2–3 days in the fridge if stored properly in airtight containers. Dry sabzis like aloo fry or bhindi last longer than gravies.
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Can I meal prep rotis or parathas?
Yes. Half-cook rotis/parathas on a hot tawa (till they just puff slightly), cool, and stack with butter paper in between. Freeze in zip bags and reheat directly on a hot pan when needed.
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What’s the best breakfast to meal prep for busy mornings?
Idli/dosa batter (lasts 3–4 days), soaked dal for chillas, or overnight oats with an Indian twist (saffron, cardamom, or jaggery). These are quick to cook fresh in the morning.
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Does meal prepping make food boring?
Not if you mix it up! Rotate dals, change sabzis, and add different chutneys or pickles. Indian cuisine is so diverse that you can meal prep without repeating the same flavors all week.
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How do I stop chutneys from spoiling quickly?
Always use dry spoons, store in glass jars, and temper chutneys with oil + mustard seeds—they’ll last longer in the fridge. Coconut-based chutneys should be made in smaller batches since they spoil faster.
